Bonus Cast: Ironman Florida 70.3: An Endurance Athlete's Journey - Week 4

Summary:
In this episode, Coach Justin shares his training journey for the Ironman Florida 70.3, detailing his weekly training volume, adjustments in running and biking protocols, and insights into strength training. He discusses the importance of anti-inflammatory medications, nutrition strategies during long rides, and the significance of swimming technique. Justin also reflects on personal insights and the value of experimenting with different training approaches to enhance performance.

Takeaways:

• The planned training volume was 17 hours, executed at 17 hours and 49 minutes.
• Running training focused on finding optimal run-walk intervals.
• Adjustments to anti-inflammatory protocols improved comfort during training.
• Biking sessions included threshold intervals to enhance performance.
• Nutrition strategies during long rides were effective, with no GI issues reported.
• Swimming volume increased to 8,800 yards, focusing on form and technique.
• Strength training sessions showed progress with increased weights and reps.
• Data analysis revealed significant differences in training volume compared to previous races.
• Personal reflections highlighted the importance of being a present father amidst training.
• Experimentation in training is essential for growth and understanding individual limits.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: [e-mail]